Tuesday, November 7, 2017


Tuesday, November 7, 2017

Thursday, November 9th at 5:30 pm, Running Clinic. Running is one of the most challenging things a person can do. Whether for short distance at high speeds or long distances at a moderate or slower pace. It is definitely difficult if you don’t have the technique. Join us with Philip from Potomac River Running Vienna for a running clinic to better prepare you for the Workout of the day.


Get excited BCF, CFR7 and CFSA members! We’re stoked to announce the 6th annual BCF/CFR7 vs. CFSA Throwdown! Come cheer on your top athletes in a fun, friendly competition!  Bring some beers and friends and support our community! This year will be hosted by CrossFit South Arlington (607 S Ball St, Arlington, VA 22202). We recommend carpooling/uber as parking is limited.

Let us know if you’re coming via our Facebook event! We would love to have a HUGE community turnout to support our top athletes in this fun and friendly competition!


10-5-3-1-1-1-3-5-10 reps

From CrossFit.com – August 23, 2017

Strategy: https://journal.crossfit.com/article/cfj-crossfit-wod-171023

100′ Walking Lunge
21 Pull-ups
21 Sit-ups
100’ Walking Lunge
18 Pull-ups
18 Sit-ups
100’ Walking Lunge…continuing down
15, 12, 9, 6

FX: Omit the round of 21

Time cap: 15 minutes.

From CrossFIt.com – originally 2013; posted multiple times since then